10 Tips for a Healthy and Strong Back

If you are one of those who has to sit long hours on their office chair, you probably do appreciate a good, pain-free back. Unfortunately, for most such people, back problem is a cold reality.

Certain back problems are created by our own faults, lack of proper calcium and vitamin D rich food, poor sitting posture, sitting for long hours, poor selection of chairs, wrongly placing the essentials on the table and so on, as this list can be endless. However, all of these mistakes can be sorted out, but if not, then each has the potential to cause serious back problems and in quick time.


In this article, we are going to discuss some of the things we can do to improve our back.

  1. Sitting posture – While we all try to sit straight and maintain a good body posture, as the minute’s changes into hours, slowly the good and straight posture becomes lazy and sleepy posture. There are a number of solutions that we can apply for this problem. Take small breaks and walk around your room. Set timers, say an hourly timer that will remind you that you need to take a break or at least sit straight again. This way, even if you are busy at work and all thoughts of healthy posture is out of your head, the alarm will set things right for you again.
  2. Exercise – For those with lower back pain but does not have knee problems, the time tested method of Hindu prayer pose where you kneel down and lower your head and touch the floor and keep the hands on either side of your head. Another good exercise for the lower back is the race pose, here you put one foot in front and your back leg’s knee is down on the ground, and then rotate your hip and upper part left and right.
  3. Food – There are many foods that are great for your back. The Indian herbs like ginger, garlic, turmeric etc. are all good for back. Along with that, lean meat, fish rich in omega 3 and fruits and berries etc. can be helpful.
  4. Vitamins – While calcium is really important, vitamin D helps in the absorption of calcium, so without it your bone can’t accept the calcium you intake. Apart from that, vitamin b12 is really important as it builds bone marrow. Liver, fish, egg, cheese etc. are foods that are rich in vitamin B12. Apart from that, vitamin A, vitamin C and vitamin K are all helpful for bone development and management.
  5. Minerals – Bone growth and strength requires certain minerals like calcium, magnesium, iron etc. So, overall, eating a well balanced diet that includes all these vitamins and minerals is really important for bone strength.
  6. Hot bath – In certain back pain cases, taking hot water bath is known to cure some pain.
  7. Supplements and medicine – While taking good food is the basics but at some point if you think your diet is not covering all the required vitamins, taking supplement can be an option. Consider taking a doctor’s appointment is you think you need medicine.
  8. Massage – There are many massage options for back pain.
  9. Mustard oil – Taking a bit of sun bath and applying some mustard oil in the body helps in keeping bones healthy.
  10. Acupuncture and Acupressure – Both these techniques are helpful, but requires a trained person to do it. Always good to get some of these sessions, helps in keeping good bone health.

While work pressure drives everything else from our minds, pain is a nature’s alarm that brings us back to reality and tells us that our body needs rest and care to work efficiently. The above mentioned methods are some of the ways we can keep a healthy and fit backbone. Apart from these, from the prevention point of view, having a good chair - www.sitbetter.com can be a good option to keep your back healthy. As far as treatment goes, one can start with homeopathy along with massage and acupuncture to compliment with.

The final solution might be surgery, always good to keep that option as the last and stay away from it as long as possible.

Uttoran Sen

Uttoran Sen is a health blogger since 2004 whose only target in life is to stay healthy and fit. Catch him on his health blog: healthcave.com.

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